CrossFit Winston Salem Wednesday

Working off of a Training Max (TM) = 90%+5# of 1RM from Test Week

Warm-up sets:
5@40%
5@50%
3@60%

Working Sets:
5@65%
5@75%
5+@85%

OPTIONAL:
Joker Sets – If you are feeling good and having a great day and there is time – do the following:
J1 – 5@ (85%*1.05)
J2 – 5@ (J1*1.05)

For Time

Buy in 50’ HSW

21-15-9
Thrusters
Ring dips

Cash out 50’ HSW

A: 95/65, unbroken 25’ HSW
B: 75/45, banded dips, broken HSW
C: 45/25, box dips, bear crawl

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